Remember to join the FB group “CrossFit DNR nutrition challenge ’19” for all information and recipes if you are participating. Be sure to track all four of the challenges you’ve chosen and begin tracking your points this week!

Freedom WOD Classes

Warm Up: 5 Mins
Pizza Boy
*8 Air Squat Penalty

Strength: 12 Mins
2×10 Front Squat Up Sets Then:
Every Other Min for 3 Rounds
12 Unbroken FS (50%)

Mobility: 7 Mins
2 Min / Side LAX Roll Hip Flexors / Quads
90 Second / Side Couch Stretch

Metcon: 18 Mins
4 Min AMRAP:
6 / Leg Back Rack Lunges (95/65)
8 Lateral Bar Over Burpees

4 Min Rest

10 Min AMRAP
10 / Leg Back Rack Lunges (95/65)
10 Lateral Bar Over Burpees
15 KBS (53/35)

Elite Competition Class

Tempo Back Squat
5 Sets of 2 (Building on Last Week)

7 Second Negative, 3 Second Pause in Bottom

“Sole Cycle”
3 Rounds:
AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans
27/21 Calorie Assault Bike

Rest 5 Minutes

Round 1: 175/115
Round 2: 155/105
Round 3: 135/95

Odd-Object Conditioning
3 Rounds:
500 Meter Run
1 Legless Rope Climb
2 Rope Climbs
50′ Double Kettlebell Front Rack Walking Lunge (70’s/53’s)

Body Armor
5×5 Bench Press (Building to a Heavy Set of 5)

After Each Set: Max Strict Chest to Bar Pull-ups

Followed By…
100 Banded Good Mornings
100 Banded Pull-Aparts

Brother Bros Barbell Club 

Wednesday (Session Two)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Receiving x 5 reps

Followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Clean Grip Snatch x 3 reps

The goal of the Clean Grip Snatch is as a warm-up & mobility exercise. If flexibility is an issue, stick wtih the empty bar & just work to go lower each set.

B.
Every minute, on the minute, for 8 minutes (8 sets):
Snatch x 1 rep

*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-6 = @ 85%
*Sets 7-8 = @ 85-90%

Immediately followed by…

Every 30 seconds, for 3 minutes (6 sets):
Snatch x 1 rep @ 80% of 1-RM Snatch

C.
Every 75 seconds, for 6 minutes (5 sets):
Clean & Jerk

*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Sets 4-5 = 1 rep @ 90%

Immediately followed by…

Every 30 seconds, for 3 minutes (6 sets):
Clean & Jerk x 1 rep @ 80%

D.
Every 2:30, for 7:30 (3 sets):
Front Rack Barbell Lunges x 6 reps each leg

Build over the course of the 3 sets.

Performance Power Train

Wednesday, Feb 6th, 2019
Active Rest Day
Row 5k
-OR-
HUMPDAY PUMPDAY!!
10 Rounds:
:30 Bench Press @bw
:30 Rest
:30 SandBag Squat
:30 Rest
:30 Row
:30 Rest